Guided meditation · 7 min
Embodying Balance
Move through a full day at nature's pace, unhurried and steady, still getting everything that matters done.
With
Alistair HartRated4.72.3K plays
- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice only
- Best time
- Morning or evening
About this session
- Relaxes body and face
- Restores inner balance
- Sharpens calm focus
- Eases daily pressure
This is a seven-minute guided meditation with Alistair Hart. You begin by following the breath into belly, ribs and chest, then let a wave of softness travel from your brow and jaw down to your toes. Then you take in spoken words of balance, drawing on rivers that cut stone and a seed that knows how to grow.
It suits anyone juggling work, people and personal needs who wants to steady themselves. Use it first thing in the morning before a full day, in the late afternoon to reset, or at night to close the day knowing you can rest.
After the session
01
A softer body
Let go of tension in face and jaw.
02
A steadier pace
Work hard without feeling rushed or scattered.
03
Grace under pressure
Meet obstacles with more ease and less impact.
04
Rest at day's end
Settle knowing you gave the day its due.
Who it’s for
Yes, if…
- Busy professionals who want to start the workday grounded
- Anyone who feels pulled between work, family and their own needs
- People who want a short reset in the late afternoon
- Those who want to wind down at night without replaying the day
Not now, if…
- Those looking for an energising, high-intensity practice
- People who prefer silent meditation, since this is guided throughout
- Anyone wanting a long, deep session; this one is brief
Questions people ask
Still unsure? Ask your assistant anything about this session.
How does the relaxation wave work in this meditation?
After a few breaths into the belly, ribs and upper chest, you soften your eyes, forehead, temples and brow. The wave then moves to the cheeks, lips, tongue and jaw, on to the shoulders, arms, chest and belly, and finally the hips, legs and toes. You are invited to unclench the jaw along the way.
What does it mean to take in words of balance?
After the body relaxes, you are asked to let the words reach the deep ocean bed of your being. They are written in the first person, such as 'May I meet all of the challenges and obstacles in my day with ease and grace.' You listen as if you were saying them yourself.
Why does the meditation keep returning to nature?
Nature is the model for balance here: it does not hurry, yet all things are accomplished. The track uses a tiny seed that holds the information to become an acorn, knowing the seasons and cycles of time. The idea is that you carry the same inner rhythm.
What is the river image about?
Near the end, you picture rivers and streams that, little by little, cut deep grooves through stone. It suggests that steady, patient effort achieves a lot without force. It also lets you work towards big goals while knowing you can rest at the end of the day.
What does balance mean in this track?
It is described as taking care of your mind, body and soul and knowing what is needed in each moment. That includes looking after your needs, emotions and physical body, and being mindful in every interaction, from strangers on the street to family, friends and coworkers.
When is the best moment to use it?
Its closing lines look to the day ahead, so it works well before a full workday. It also fits the end of a day, when you want to rest, and the last lines wish for your health, relationships and life to flourish in balance.